Archive for the ‘Recipes’ Category

I have to thank the mom of one of my high school client’s for coming up with this recipe. This is a nice change-up to the regular protein powder/water or protein powder/milk mix, providing much thicker consistency and taste. Just like a real milkshake from a 50s type diner minus all of the empty calories. A nice healthy snack for your kids, too.

This recipe provides a tasty alternative to simply steaming your vegetables. There are 2 different cooking methods that can be used: 1) Wrapped in aluminum foil and put on grill (or in oven) and 2) Sauteed on the stovetop in a covered skillet.

Ingredients:

1) Vegetables of choice: Broccoli, Asparagus, Bell Peppers, Zucchini, Squash, and similar. All vegetables can be mixed together or alone or in any other combination.

2) Mrs. Dash Original Seasoning

3) Mesquite Seasoning

4) Paprika Seasoning

5) Ground Black Pepper

6) Non-Fat Cooking Spray (e.g., Pam)

7) Worcestershire Sauce (optional)

8) Aluminum Foil or Pyrex Dish (or baking sheet)

Directions for Method 1, Wrapped in aluminum foil and put on grill (or in oven):

1) If baking on grill, lay out two large sheets of aluminum foil on top of each other. If baking in oven, you can do the same, or spray a glass Pyrex dish (or baking sheet) with Pam.

2) Place vegetables (slice to preferred size) on aluminum foil (if baking on grill) or in glass Pyrex dish or baking sheet (if baking in oven).

1) Put Ground Turkey and all other ingredients into large mixing bowl and mix with hands until all ingredients are evenly distributed.

2) Spray a 7″ x 11″ Pyrex glass baking dish with non-fat cooking spray, and transfer meatloaf mix from Mixing Bowl to Pyrex dish. Form meatloaf mix into a rectangular, loaf-like shape leaving about 1/2″-1″ between the sides of the loaf and the Pyrex dish.

3) Pour about 2 ounces of water evenly between the loaf and the Pyrex dish.

4) Place into pre-heated oven at 375 degrees uncovered for 1 hour and 15 minutes.

3) Add all other ingredients into Mixing Bowl and mix with hands until all ingredients are evenly distributed.

4) Spray a 7″ x 11″ Pyrex glass baking dish with non-fat cooking spray, and transfer meatloaf mix from Mixing Bowl to Pyrex dish. Form meatloaf mix into a rectangular, loaf-like shape leaving about 1/2″-1″ between the sides of the loaf and the Pyrex dish.

5) Pour about 2 ounces of water evenly between the loaf and the Pyrex dish.

6) Place into pre-heated oven at 375 degrees uncovered for 1 hour.

7) After one hour, spread barbeque sauce evenly over the top of the loaf, and bake another 15 minutes at 375 degrees.

2) Dice asparagus into 1/4″ thick round pieces (be sure to trim asparagus bottoms off and discard first). If using broccoli instead of asparagus, or in addition to asparagus, dice broccoli crowns into similar size pieces as asparagus.

5) Start adding soy milk one cup at a time and start mixing batter with mixer until mix is about as thick as mud. Ususally, this is about 3 cups but every ready pancake and waffle mix is a little bit different. Do not make mix too runny.

6) Mix is now ready to be put into a belgian waffle maker or to be plotted out as pancakes on a stovetop griddle. Be sure to spray griddle with non-stick spray between each batch if making pancakes, but DO NOT spray waffle maker if making waffles. Most waffle makers require no cooking spray or treatment, and should never be submerged in water to clean.

7) Serve pancakes or waffles with Maple Grove Farms Sugar Free Maple Syrup (Sweetened with Splenda). Store leftovers in freezer and simply reheat in toaster or toaster oven. Waffles are also good with peanut butter spread on 1-2 quarter sections of a full belgian waffle as an in-between meal snack. Each quarter section is approximately 125 calories.

Recipe makes 8-10 belgian waffles or 15-20 medium-sized pancakes. Each waffle is approximately 500 calories with only 3g of saturated fat and each pancake is approximately 250 calories with only 1.5g of saturated fat. These are loaded with complex carbohydrates (i.e., good carbs). Enjoy!

6) Place chicken directly on grill and flip chicken frequently (every 3-5 minutes) to prevent over charring and facilitate even cooking. Spoon any marinade remaining in Pyrex dish over the top of chicken breasts after placing chicken breasts on grill.

***As an alternative, the chicken can be baked in a Pyrex dish as long as it is side-by-side and not layered on top of each other. Cook uncovered for 30-40 minutes at 350-375 degrees if using this method.

7) Do not refrigerate leftover chicken breasts for longer than 48 hours. Consider placing leftover chicken breasts in freezer bags consistent with your serving size (e.g., 6 oz equals approximately one breast per freezer bag) for future meals that you can easily defrost and re-heat in the microwave. Once unthawed, re-heat for 60-90 seconds, and it is as good as when it came off of the grill or out of the oven!